A cholesterol free, low fat way to scramble
by Lance Redwantz, MS, RD, CPT, Nutrition Program Director
103 calories, 5 g. Total Fat, 1 g. S. Fat, 8 g. Total Carb.,
8 g. Protein, 529 mg. Sodium*, 0 mg. Cholesterol per
½ cup serving.
- 14 oz. Extra Firm Tofu
- 1 tsp. Salt
- 1 tsp. Onion Powder
- 1 tsp. Garlic Powder
- ¼ tsp. Sage
- ¼ tsp. Thyme
- ¼ tsp. Turmeric
- ¼ cup Salsa
Open the tofu container and drain water from the tofu, wrap in a clean cloth or paper towel, and place the tofu block between two plates. Carefully press the plates together to extract the remaining water out of the tofu as it retains much water. Turn on a burner to medium heat. Unwrap the tofu block and begin to crumble it with clean hands over a saute pan. Move the pan to the warm burner. Add the salt, onion and garlic powder, sage, thyme, and turmeric. Stir the mixture together. The tofu will begin to turn to a pale yellow color similar to that of scrambled eggs. Cook for 5 – 7 minutes or until the mixture reaches 135° then stir in the salsa. Remove the pan from heat and serve.
This mixture can be consumed as is or goes great with tortillas, cubed avocado, and fresh cilantro.
*The sodium content is dependent upon the type of salsa you use.